Vacations and extended holidays can often create challenges for parents when it’s time for their children to return to school. Establishing a morning routine can be particularly daunting, especially when children resist waking up. If left unchecked, this can lead to chaotic mornings, with parents losing patience and resorting to scolding, physical force, or coercion. Such conflicts can set a negative tone for the entire day, affecting both the children and parents. Moreover, inadequate sleep can significantly impair a child’s ability to focus and understand lessons in school.
Let’s read some easy ways to improve the sleep patterns of children. It is a common complaint mong parents that their children do not go to bed early enough, no matter how much you insist on the need for enough sleep; often they say, children are reluctant to go to bed early enough as they are busy with their smartphones.
Efforts for a day or two may not be enough to get the cootie used to going to bed at about the same time every day. As a first step set a regular bedtime. Children should go to bed eight to nine hours before they wake up in the morning. If you sleep on time for a few days, naturally the child will start falling asleep when the time comes,
Create an Environment for Sleep
Children may find it difficult to sleep if their parents are busy at work or the house is noisy. So make sure that there is no extra light or noise in the house that may distract the child and the child may not fall asleep. Bringing the child to bed a bit earlier and talking or interacting with it for a while will be more beneficial. This time can be used for asking the child about the day and telling stories. You could also enquire if there are things that the child is worried about that day. Also, try to put their mind at ease by gently telling them how to fix it.
Do not Use your Phone before Going to Bed
The light from smartphones and computer screens can interfere with your sleep. So phones and computers are to be switched off before the bedtime. This will help the child to physically prepare for sleep. If the children are a little older, they should understand the need for sleep without getting into a fight and should make it a habit.
How to Understand the Importance of Sleep
The rhythm of biological activities of all living beings, including humans, is regulated by the rotation of the Earth. This rhythm, which regulates daily activities including sleeping and waking according to the 24-hour cycle, is known as the biological clock or circadian rhythm. Even if it is not possible to explain this to the child, make them understand that their health will require appropriate physical activities in tune with the alternation of night and day. Regular reminders about this will help the child gradually grasp the importance of sleep.
It is not at all a good practice to ask the child to go to bed on time, and then the parents spend their time till midnight on their smartphones. Children observe their parents and learn habits for life. Therefore, it helps the child to go to bed and wake up on time without forcing the family members to follow a regular sleep schedule.
Compulsory Physical Exercise
In the past, children used to run around and play in the yard as they return from school. But today they spend more time indoors. Important function of sleep is to relieve body fatigue. No feeling of fatigue can also affect the child’s sleep. So it is important to ensure that the child has enough physical exercise. Running, jumping and walking enough will help getting good sleep.